Friday- August 22, 2014

400 Swim
200 Kick
300 Pull
100 Drill

16x100 :30 Rest
1-4 Choice Descend by 100's so #4 is FAST
5-8 Kick w/ fins Descend by 100's so #8 is FAST
9-12 Pull w/ buoy & paddles Descend by 100's so #12 is FAST
13-16 Choice Descend by 100's so #4 is FAST

12x25 :20 Rest
odds- Choice 85% effort
evens- No Breather, Free or Fly

200 WD
___________

3100 SCY (about 70 minutes)

Wednesday- August 20, 2014

400 swim
300 pull
200 kick
100 drill

10 x 100
-5 pull (paddles, buoy, snorkel) @ 1:30
-5 w/ fins & paddles @ 1:30

100 ez

10 x 50 kick @ 1:05

100 ez

10 x 25 @ :35
-odd UW w/ fins
-even no breather w/ fins

4 x 50 @ 1:15
-25 FAST w/ fins IM order
-25 ez

100 ez
_______________

3250 SCY

Monday- August 18, 2014

Warmup:
300 Free
200 IM w/ buoy
100 Drill

12 x 100 Free
4 Pull on 1:45
4 Free on 1:35
4 Free on 1:20
200 Easy

8 x 50 w/ Paddles :45
200 Easy
6 x 25 Kick FAST : 45
200 Easy
4 x 25 FAST :45
200 Easy
_______________________

3250 SCY

Wednesday- August 13, 2014

400 Swim
400 Kick
400 Pull
400 Drill

20 x 50 @ :20 rest
4 Indiana IM
4 Kick w/ fins
4 Pull w/ Paddles
4 Scull w/ buoy
4 25 free/25 back build to fast by 25's

8 x 25 FAST @ :30 rest

200 WD

____________

3000 SCY

Monday- August 11, 2014

600 swim
200 kick
400 pull
200 drill

10 x 50 kick @ :20 rest
1- 25 free/25 fly
1-12.5 fast/12.5 ez
1-25 fast/25 ez
1-fast
(2x)

8 x 100 pull @ :30 rest
1- 25 free/25 back
1- BR 3-5 by 25's
1- neg split by 50's
1- fast
(2x)

10 x 25 no breather @ :20 rest
-last two fly

150 ez

_______________


3000 SCY

Friday- August 1, 2014

200 swim, 200 pull, 200 kick, 200 drill

3 x 500 @ :30 rest
1. Swim w/ Fins (middle 100 kick)
2. Pull (Paddle, Buoy, Snorkel)
3. Pull (Paddles & Buoy)

2 x 50 (25 Fast/25 EZ)

100 Warmdown

___________

2500 LCM

Wednesday- July 30, 2014

200 swim, 200 pull, 200 kick, 200 drill

10 x 100 @ 2:00
5 swim, desc 1-5
5 pull, desc 1-5

10 x 50 w/ fins @ :20 rest
odd: 25 uw/25 kick
even: 25 build/fast, 25 EZ

200 ez

_______________

2500 LCM

Monday- July 28, 2014

800 warm up (200 swim, 200 kick, 200 pull, 200 drill)

8 x 200
2 swim @ :30 rest
2 swim w/ fins @ :30 rest
2 swim @ :30 rest
2 pull w/ buoy & paddles @ :30 rest
(desc swims 1-4)

100 EZ
_______________

2500 LCM

Thursday- July 24, 2014

500 siwm
500 kick w/ fins
500 x 100 pull
10 x 50 25 build/25 ez (last 2 float)

_______________

2000 LCM

Monday- July 21,2014

500 swim
500 kick w/ fins
500 pull
10 x 50 Drill

_______________

2000 LCM

Wednesday- July 9, 2014

500 Swim
500 Kick w/ Fins
500 Pull (Paddles, Buoy, Snorkel)

10x50 @ :20 rest
4 Drill IM Order
4 25 Swim/25 Drill
2 EZ

______________

2000 LCM
About 45 Min